How do I get faster?

[Pegix]

Hi everyone, not posted on here for ages, but just wanted to ask a bit of advice please. I've now clocked up 4 x 5K runs over the past 10days, but my speed is abysmal. I'm in my mid 60s, so I know it's unlikely I'm ever going to do 5K in 30mins, but I'd like to feel that I'm not just crawling along, I want to feel that I'm at least running! My time at the mo is around 44mins. So, question is, how can I get a bit faster please? I am wondering if you'll say intervals, but what does that mean in practice, and given that I think I would find it impossible to run any faster for more than about 15seconds, how do I actually do it?? Answers on a postcard etc..... And thank you so much.

[Sax64 Graduate]

Hello there. I'm no expert, I only successfully started running this year and have clocked up 8 months so far. This is what I've found. Firstly, I run to enjoy it as well as to be fit, and to enjoy it I need to go at my happy pace (slowly). Secondly, if you want to build up speed and endurance you need to do it in a safe and enjoyable way. I have been doing this via the Nike Run Club app, which is free to download and use. Try their First Fartlek to begin with. They don't talk about absolute speed but effort. So your easy pace is 3/10 effort. Your 5k pace about 5 or 6/10 and so on. To begin with this is difficult to gauge, but persevere and it will come. I like that you can get to feel what your body feels like when you put in that extra effort for a short period of time before easing back to easy to recover. I also really like their Slow down to Speed up run. You will find with time, you will gradually speed up without really noticing, other than your watch data tells you so. So I've got into weekly routine of one interval run, one 5k run and one going a little further, building up the minutes/km over successive weeks. And yes I'm getting faster, but no way am I fast. Hope that helps. Happy running 🏃‍♀️

[Pegix Graduate in reply to Sax64]

Thanks so much for your message. I've downloaded the Nike app, and tried to join but it keeps telling me, "you are not eligible for this experience". ?!?!?! So I'm stuck! But thank you for the encouragement.

[Bruch1 Graduate in reply to Sax64]

I've been doing exactly the same as you. I've only been running since January. I'm still a slow coach but I really enjoy mixing up the NRC runs and my stamina is improving. I also do the NHS Choices Strength and Flexibility exercises which are also helping. Slow and steady will get you there - it's a marathon not a sprint. 🏃‍♀️

[Pegix Graduate in reply to Bruch1]

Thank you for your encouragement. I shall definitely try and get the NRC app working!

[Mummycav Administrator Graduate]

hi Pegix …well done on your progress, you’re doing fantastically well…in my experience, building one interval run into your weekly runs is the best way to increase your speed…also, if you pick up the pace & run the last 30 secs of your normal run I’m sure that would help too…I’m no expert but I know interval runs are a great way to increase your speed

[Pegix Graduate in reply to Mummycav]

Thank you! I will do my best. I find that I think I'm starting slow, because I know I have to pace myself, but when I check my split times at the end, I discover that my fastest K was the first. I must try and get a bit faster at the end, thank you.

[Oldfloss Administrator Graduate]

Just keep running... the more you run . the more it evolves... and believe it or not..it is the longer, slower relaxed runs that build everything up. Stamina, strength, distance and yes, speed.

Make sure too, you are putting in enough strength and stamina work too support the running body...

Check this out maybe..

healthunlocked.com/strength......

[nowster Graduate in reply to Oldfloss]

The longer runs build stamina, and that helps as a base on which speed happens.

As ever, doing a mixture of activities helps.

For example, my first ever sub-hour 10km was after doing my first 15km.

And don't compare yourself to others. Only a select few will ever do 100m in 10 seconds or a marathon in 2 hours.

The person who completes a parkrun in 50 minutes gets more cheers from the marshals than the one who completes it in 18 minutes.

[Oldfloss Administrator Graduate in reply to nowster]

So true... Comparison is the thief of joy!

[Pegix Graduate in reply to nowster]

So true. The idea of doing 10K fills me with horror at the moment, though I did once do a half marathon!

[nowster Graduate in reply to Pegix]

The trick is to build up gradually, adding no more than 10% from one week to the next.

[Pegix Graduate in reply to Oldfloss]

Thanks for this advice, I will definitely give it a go.

[RJN12 Graduate]

Good advice above, but sharing my own difficult experience. I did C25K 9 years ago, having never run, and loved it - did regular 5 and 10k runs for the next few months without an trouble. At some point, after about a year, I was faster, but my best 5K was still at 33 minutes (started at 40 minutes), and wanted to give it some extra and started fartlek etc. Boom, got a major hip injury which took 6 months to recover from, and which still causes issues if I am not super careful.

I have found that if I cross-train, e.g.with strength or Pilates, that already improves my time quite a lot. A better core, stronger hamstrings and glutes help the forward motion AND protects the joints. Everyone is different of course, but this has been my experience as someone who started running quite late in life (I was 42 when I started).

[Pegix Graduate in reply to RJN12]

Thank you so much. I do need to take things easy....I am only doing this to stay fit into my 70s and 80s, not to achieve any great speed, so I certainly don't want any injuries!!

[RJN12 Graduate in reply to Pegix]

Exactly. This time around I am aiming for slow, and short (up to 5km only), but very regularly. Figure that beats not running at all, as I had to through my injuries… It’s so tough getting back afterwards.

[Yesletsgo Administrator Graduate]

Fellow mid 60s woman here. Well done on doing your 5ks, it's such an achievement.

When you say you want to run faster, do you mean be able to run faster for a while and then go back to comfortable pace, or do you mean consistently cover a distance at a faster pace?

The time it takes me to complete 5k depends on all sorts of external factors - the terrain, the weather, the temperature, my mood, how scenic it is, I could go on. There's more than 10 minutes between my fastest and slowest times.

The more I run the more I realise that speed in itself isn't my primary concern. When I run I want to enjoy it. Slower runs where I start out slower and gradually speed up over the course of the run leave me feeling good at the end of the run so most of my runs are like this. Of course this gets boring if you run the same course at the same speed every day. This is where intervals and similar can shake things up.

As  Sax64 suggested the Nike Running Club (NRC) app is your friend. An interval run is where you run at a given effort (or pace) for a given time, then you recover for a short while then do another run, either at the same pace or a different one. Easier to do than to describe

You learn a lot running like this. You get attuned to different levels of effort and running at different pace which is empowering. Also, a lot of the interval runs will have an interval at 'best' pace. This can be anything you want. For me it's an opportunity to really run as fast as I can. It's like being a kid for a few seconds.

Doing the slower runs builds your fitness and stamina. The intervals develop your ability to run faster. It's also more interesting when you're not running the same way every time.

Thanks to the interval runs I can run what I consider 'quickly' for short bursts, this is enough for me. It's fun, it's killing and it's over quickly. I now know the level of effort it would take for me to run 5k in 30 minutes, I can keep it up for around 30 seconds on a good day before my heart threatens to burst out of my chest.

I'm slightly faster now than I was when I completed C25K. The thing that speeded me up most was running with a bunch of my husband's friends. They were lovely, didn't leave me behind despite being much faster than me so it was only polite for me to make an effort to go a bit faster. Unfortunately they're in a different country and we haven't visited for a while so I'm slowing back down again.

By the way, 44 minutes isn't a bad time at all for a woman our age. Don't make the mistake of comparing your times to that of a young, tall man. This article shows national average 5k times by age and you are well above average for your age and sex. If you want to run faster do it for fun, not to try and compare yourself to an unattainable ideal. Let's face it, how many women in their 60s (or 50s or 40s or even 20s and 30s) can run 5k at all! You're smashing this

The article: livestrong.com/article/1372...

PS don't make the mistake of doing too much too soon, you'll risk injury and then you'll be forced to take a break from running until you mend. Many of us did this in the early stages and suffered. It really isn't worth it.

[Pegix Graduate in reply to Yesletsgo]

Thank you so much for all your help, and your encouragement!! I just want to be able to feel as if I'm running more easily, without puffing and panting my way round. I have tried endlessly to "join" the Nike Run Club app which I've now downloaded, but it keeps telling me I am ineligible for the experience, whatever that means, so now I've given up and uninstalled it. I wonder if there are any other similar apps out there?

[Yesletsgo Administrator Graduate in reply to Pegix]

The app has been a bit glitchy recently so maybe that's part of the cause. You should be ok if you are in the UK and even Europe - I've used it in France, Germany, Greece, Poland and Russia. I wonder if there's a help/FAQ?

Sorry I can't be more help.

[Katnap Graduate in reply to Pegix]

Try Asics Runkeeper. There's a 'Win the Long Run' 6 week training program that's free to use .

You do your usual 3x runs a week but just add or replace the Runkeeper run into your training.

You only need record your efforts for weeks 1 to 5. The training program ends if you record the final 5k! So record the final 5k outside of Runkeeper and re-start the program when you're ready to have another go.

🐱 Katnap 🐱

[SueAppleRun Graduate]

Mid 60's eh? And can run for 44 minutes? Flipping amazing, well done you. I'm close to 68 and ran a parkrun yesterday in wet windy conditions and it took 47 minutes, I can run faster but not always.Advice: mix up your runs, go shorter and a bit faster, intervals, run faster for as long as you can then walk to catch your breath, over time the faster bits will be longer. Have you tried Nike Run Club app? Lots of guided runs on there, you'll have fun and learn about pace, effort, running a distance and running a time.

Oh and several years ago someone on here said do squats, 10 while you brush your teeth, I thought the first 10 would break my legs, now I do 20, while I brush my teeth, while the kettle is on, when I'm just standing around at home, it certainly helps with leg strength.

Have fun, running certainly teaches us to have fun

[Pegix Graduate in reply to SueAppleRun]

The Nike Run Club app seems impossible to join - I keep being told I am ineligible for the experience. I have given up, and have now uninstalled it from my phone....wondering if there are any similar apps out there. Thanks for the booster though, maybe 44mins isn't so bad!! And I love the idea of squats - thanks for that.

[SueAppleRun Graduate in reply to Pegix]

No 44 minutes isn't so bad. I often get down in the dumps because I can't run faster, but I celebrate that I can run. And have got a little faster over time, Not sure why you'd have problems with NRC I've had a quick Google and only thing it came up with was update phone/app/watch, not sure that'll help or not

[Carners1 Graduate]

Honestly, don't push it. I've found that the longer I've been running, my pace has just naturally increased. To me times don't matter, its the enjoyment that counts.Don't put yourself in the position where you stop enjoying it because you're constantly pushing.

[Pegix Graduate in reply to Carners1]

Yes, I think I am not enjoying it because I feel it's a slog. If it felt a little easier, then I would enjoy the time out in the fresh air more. At the moment I feel I'm crawling along, legs hurting, just wanting to get that magical 5K moment. I guess it will come in time.

[SweatyHettie Graduate]

I haven’t got any different advice from what everyone else has said ( I hope you can overcome the issues with NRC as it’s really good )

I think your time is amazing and definitely look at the aggregate times for age/ sex and you’ll find you are doing great!

Remember why you want to run - is it for enjoyment? In which case don’t stress about time just celebrate that you can run for 5K and if you take the advice everyone else has said you will probably increase your speed anyway. I’m going to be 57 next birthday and I’m never going to be able to do 5K in 30 mins and that’s OK. The name of the programme is somewhat misleading because in reality I think it’s something like less than 10% who can actually do 5K in 30 at the end. It’s a catchy title and I love the programme but I do think it leads to unrealistic expectations sometimes.

Keep going and enjoy your running! You’re doing brilliantly 👏🏼

[Pegix Graduate in reply to SweatyHettie]

Ha ha, yes, that's true. I need to be pleased I can actually run for that distance without stopping, but as I have replied up above, I feel that I am not enjoying it at the moment because it's a hard slog....I want it to feel a little easier and then I might enjoy it all a bit more!

[Madwife60 Graduate]

Morning. I’m a similar age and I’ve been doing 5k 3 times a week for about 3 months. I have not got any quicker (41 mins is my best with a good strong wind behind me) but I have stopped worrying about it. I trot along at a pace I can manage, no injuries and I enjoy the scenery and fresh air. If I’m honest nobody other than me is interested in my time and I just relish the me time and the fact that the old body I abused for years has bounced back to allow me to run at all

[Pegix Graduate in reply to Madwife60]

Well done you! Trotting sounds good to me, at the moment I feel as if I'm crawling. Oh to trot! I would just like it to feel easier, rather than the hard slog it is at the moment.

[hamit Graduate]

Ah speed, one person's speed is another one's slow. I have found at 76 for me is long slow runs ( like really slow , well below your normal speed ) interspaced with Eyes Out explosive 30 sec sprints then 2 mins recovery x6 during a slow run. A friend told me that after a while you should try the sprints uphill..😁 My garmin predicted 5k under optimum condition is 30.29, think the watch is doddleally on this. Best I have got is 33mins 30secs, carm day no hills.

You have to be well warmed up for this. Not recommended for beginners. I do this once a week and I live in hope of overtaking Brian the 🐌

[Pegix Graduate in reply to hamit]

Ha ha. I know the feeling of hoping one day to overtake even some of the dog walkers I meet!! My route has a couple of mini hills which I never walk up, so I'm sure they must be doing me some good even if I can scarcely breathe when I reach the top!! I think you are amazing for your age, and 33mins is just something to dream of!!!

[MisterJawaid]

Hi there, well done on your 44 minutes. I’m 64 and came back to running three years ago after giving up in my late 20s. It’s easy to become despondent by comparing yourself to those who run the local ParkRun in sub 20minutes. I get out 2/3 times a week and am less focused on time than I was at the end of C25k. I didn’t manage to get to 5k in 30 minutes by the end, but through setting my own “intervals” - bursts of fast running at strategic points, and building in some longer steady runs I eventually upped my pace and got there. I run slower now, but feel privileged that I am still able to run for 50, 60, or 70 minutes with no ill effects. Enjoy your running!

[Pegix Graduate in reply to MisterJawaid]

Thanks for this. I will definitely try and do some fast bursts of speed - how long for would you suggest? A minute at a time? How amazing to be able to run for an hour or more....although I did a half marathon once, in another life! I just want to feel that it's running easy, a bit, rather than the hard slog it is at the moment!

[Katnap Graduate in reply to Pegix]

I've heard someone say they run with occasional sparkles ✨. Just speed up for 10 seconds or so 🐱👍

[Stentrunner Graduate]

Not eligible most often means your dob is entered wrong so you seem to be under 18, or else you’re not in the uk. I put in today’s date instead of my dob, and got the same message. Had to do a search to find out!

[Pegix Graduate in reply to Stentrunner]

Interesting...thank you. Yes I lost the will to live and gave up scrolling back a month at a time and put some date in 2022. But how do I escape from this "you are not eligible for this experience "?!

[OldManRunning Graduate in reply to Pegix]

I think a change to your actual birthday will get rid of it as you will be over 18 then Pegix. I'd uninstall and re-install then start from the beginning again and you should be ok

[Beachcomber66 Graduate]

Gosh, lots of advice there Pegix. I faced the same issue at the end of C25k. I was 66 at the time; 72 now and still running. I decided to go for building up distance first with the Magic Plan/ Ju-Ju’s 10 k plan which you will find on Bridge to 10k forum. The basic formula is one shorter quicker run each week, one 5k and then a longer very slow run increasing weekly. I got to 10k in 4 months, and only started to speed up using intervals after that basic strength building period. I did get to 28:17 for 5k …so it can be done. Park runs helped me to speed up too. My main lesson (for myself) was strengthening first, then look at pace. Enjoy your running; you are doing brilliantly!!🙂

[Pegix Graduate in reply to Beachcomber66]

Thank you so much for this....maybe I'll give this a go. Maybe you're right, aim for distance first. I'll have a ponder, many thanks. There are no parkruns near me, at least, not without driving or getting the train, all of which creates hassle I don't need.

[XenaZelda Graduate]

I graduated C25K 7 months ago and I used to think like that, looking at others and thinking i wish i could be faster, but then over time i thought to myself, i am 60 with a few health conditions, so i accept i am never going to be able to run a 5K in under 20 mins, but i can get to 30 mins if i worked at it. I have done shorter faster runs up a slight hilly lane on mid week run days and this does help increase pace on the flat, however i am really happy that when i ran my first 5k i did it in 40.56, and over time this has naturally reduced to 36.40 on a good day without pushing myself, i'm sure i can reduce this time by another 1 or 2 mins if i put in the effort, but at the moment i am happy with that to be honest as long as i can go out running and enjoy it and i know my pace will get even better over time. I also start of a run at a slower pace and this gradually increases and i run faster towards the end of the run, this is a fun way of running 😀

[Pegix Graduate in reply to XenaZelda]

Many thanks for your reply. I always try to start off slow, because I know I have to pace myself, but when I check my split times at the end, I discover that my fastest K was the first. So I'm obviously not going as slowly as I think I am! I do incorporate a couple of mini hills, which I never walk up, so maybe as I go, I will slowly get better. 36mins sounds very good to me, well done!!!

[RollingPea Graduate]

I volunteered 10 times at Parkrun and was rewarded with free access to WithU, which is a similar kind of app to NRC.

I found improved flexibility gave me faster times. I think stride length automatically becomes longer if you have more stretch and suppleness in your leg muscles.

Enjoy!

[Pegix Graduate in reply to RollingPea]

Thank you, I will look into that app if I can't get NRC to work

[newbie-nick Graduate]

I'm going to answer your question with a question - what do you need to go faster? Being outside and doing the run is a great pleasure, and if you go faster, you are out for less time, and that is less timer to enjoy the world. PS. Congrats on being a fully fledged runner.

[Pegix Graduate in reply to newbie-nick]

I like your psychology!! Trouble is, doing the run isn't a pleasure at the moment. I feel that it's a hard slog, I'm crawling round, barely able to breathe, but refusing to give up. I just want it to feel a little easier, so that yes, i can enjoy the time in the fresh air. Only twice in my entire running experience (mostly about 12 years ago), did I feel that I could keep running for ever. I want that feeling again.

[newbie-nick Graduate in reply to Pegix]

Believe me, you are far from alone in that feeling. I really would suggest just looking around you and only ever running at a pace that would/does allow you to chat with others. It matters not one jot what speed you are going at, and console yourself with a trip into any town and look at the number of fat and unfit people wandering around stuffing burgers or other ultra processed foods into their mouths, and then remember that you are out there in the week running and having a healthy lifestyle. That is what is important - not the speed or the inevitable discomfort during C25K and at times after.

[Pegix Graduate in reply to newbie-nick]

Thank you!!! OK, I'll try to change my mindset. I suppose I always start out thinking, I wish this was over, instead of thinking, I'm going to enjoy this. Mind over matter. Thank you for your help. 😀

[OldManRunning Graduate in reply to Pegix]

I think you hit the nail on the head there Pegix with 'change the mindset'. I ran years ago, in my 20's and early 30's, although not in anyway competitive just fitness. Then at 66 I started C25K in August 2022 and since then completed three 10k events and a number of parkrun 5k's. After getting the first parkrun done I gradually improved my times, PBing at 28.28. Then suddenly I took a pace backwards and struggled to get anywhere near that time again normally between 32 and 34 mins and I felt I was struggling had trouble breathing and it seemed a constant battle. I then managed to banish that old adage 'if you walk you haven't run' or 'if you walk you failed' and said to myself 'bugger this for a game of soldiers, I'm 67, I've lost nearly 3 stone, I'm down to a 34 inch waist, I've run 10k three times and joined a running club, so if I'm feeling tired or out of breath I'm going to blo**y walk'. I may only walk 10 yards but once my breath has settled down off I run again. In the past few months despite, illness, injury, 40th wedding celebrations and more illness I've managed to get myself motivated again and managed over 12k last Sunday despite a heavy night Friday, yes they last two days now, I got round in 1hr 15mins which included a number of walking sections. Even with walking small amounts my 5k times have improved although nowhere near my PB.

There is a training method called 'Jeffing', a combination of walking and running discovered by the running coach Jeff Galloway which has a proven track record for increasing your overall speed. I have just started a Garmin HM training schedule with Jeff as my coach; which was a coincidence not design. I also listened to a book 'Finding Ultra' on Audible by ultra competitor Rich Roll, which I may add is way above my pay scale, but what an interesting read. I cannot sum the book up here but his reaction and incredulity when his coach told him he would have to run slower to get faster was quite something considering how much he had trained in his younger life.

So I guess what I'm saying Pegix is yes you hit the nail on the head, change your mindset and enjoy it, if that means walking then bugger everybody! If it gets you to the finish line and you enjoy it then do it. I may be biting off more than I can chew by aiming at a HM but, whether I get there or not, whether I finish it or not, I will still have achieved a lot more than a great deal of people a lot younger than me, and, of course I'll be happy and I'll smile (which is something I learnt from these forums - IannodaTruffe) 😁👍😀 Good Luck

[Pegix Graduate in reply to OldManRunning]

Thank you so much for your very helpful post! It is definitely all in the mind - and the legs. My legs are killing me, I can barely breathe, but I am still determined not to give up, and I do crawl to the end. But why? Cus yes, I think I haven't "run" if I haven't pushed through to the end. Maybe let myself walk for a bit, and then start running again. Strange how the mind works, the feeling of failure that hits if you don't do it all. Thanks too for the book recommendation....it sounds much like "Born to Run" by Christopher McDougall which I read a long time ago, which is sheer inspiration. I'll have a look at Finding Ultra too.... Thank you!!! i think I'm going to print off your reply and keep it! Btw, I did manage to get into NRC - though someone needs to redo the software on it so you can just put your dob in!! So I'll have a go at one of their fartlek runs tomorrow.

[Yesletsgo Administrator Graduate]

Just rereading your comments, you say your legs hurt and you can barely breathe. This doesn't sound like any fun at all. It suggests you are pushing too hard and too soon which is a sure route to injury. The best way to feel better and have energy to spare is to slow down.

Are you still hating running? I did when I started, in fact I sometimes wonder how I ever got to where I am now. If you enjoy it everything is so much easier. If you make a point of finding something you positively like about each run it creates a mindset where you look forward to it instead of dreading it. For me it started with being outside in the open air, and as I progressed through C25K each achievement made me want to do more.

Tip: if you're running along and hating it try smiling it provides a psychological lift. Likewise, saying something really positive out loud like 'I've got this' or 'This is great' can break the negative thoughts.

As you've previously run a half marathon you obviously know a lot about what it takes to run . I completely understand that you now want to go faster but first of all you need to build yourself up to do it. Try googling 'run slow to run fast'. The idea is that by going slower the body efficiently uses all the oxygen it needs to power the muscles. Over time you become better and better at using oxygen so that you can run faster when you really want to.

If you have a fitness watch eg Garmin it may include a measure called VO2, which indicates your aerobic efficiency. By running slower, shorter distances my VO2 has crept up from average to excellent. This means that on the days when I want to run faster I can.

For the other days I consciously try and keep my heartrate and pace down. By viewing it as a choice and a challenge the idea of somehow being a failure for going slow disappears.

It's a long process and doing intervals etc stops it from getting boring. As with so many running related challenges the mental process is at least as important as the physical processes.

Good luck and enjoy your running.

[Pegix Graduate in reply to Yesletsgo]

Oh thank you ever so much for your comments. I must admit, if I ran any slower I wouldn't be running, I'd be walking - slowly! I have heard from a few people about this "run slow to run fast", I think I'll have to have a look. I did the first fartlek run from NRC this morning, and did it ok, so I was pleased with myself. Not sure what to do next though. I do have a very basic Huawei watch which tells me that my VO2 is excellent for my age, so I'm pleased with that, even though I don't really know what it means! Maybe I should just start running shorter distances, but faster, and not focus on just plodding my way through 5K. Yes, I did a half marathon but that was over 10 years ago now! I will get there, not least because I want to be reasonably fit in my 70s and 80s and running is the cheapest way of doing this - everything else costs money!!!

[Yesletsgo Administrator Graduate in reply to Pegix]

Running slow is still running, you use your muscles in different ways to when you walk. Like you I found it hard to slow right down, still do. When I was on holiday recently it was quite hilly so I ran really really slowly. It felt odd but once I got used to it it was strangely relaxing.

The trick is to stop worrying about what you might look like to some theoretical other person who is going to say something scathing. This is so unlikely to happen, you're just listening to a voice in your own head that you've internalised because, let's face it, we are constantly criticised both overtly and backhandedly for most of our lives.

Running slowly is a bit like keeping to the speed limit when you drive along a road with a 30mph speed limit in a car that wants to do 50mph. You have to concentrate a lot harder to do it right.

One of the joys for me of being older is really not giving a toss what strangers might think about how I look. If I want to run slow why should I go faster just because I somehow feel I have to? If I want to run (my version of) fast then I will but I'm not going to do it all the time just to satisfy someone who's a figment of my imagination.

Regarding what run to do next, why not have a look at the training programs on NRC for some ideas? They generally have a couple of short, easy runs, a speed run/intervals/fartlek and a longer run each week. When I've followed this pattern (but for me 3 runs a week is enough) I've really enjoyed the variety and because you do some of the runs a bit faster it shakes things up.

The other thing I've done over the summer, mainly because it was so darned hot, was lots of slow shorter runs (3k ish). I'm actually a bit bored with them now but my VO2 has improved so I'm hopeful I'll be able to increase the distances over the next few months.

Good luck!

[Curlygurly2 Graduate]

Now you've uninstalled, try reinstalling it, that might help. I can't quite remember, but I think I downloaded the app to my phone but actually signed up on my laptop, that might help.

I totally agree, NRC is brilliant. I'm mid 60s too, been running 9 years. After a few months I got my 5K time down to 34 mins, from about 50.....then I got cancer...got a bit of speed back....got cancer again....now I toddle along at about your pace, and every single run I'm just grateful I'm still here. Speed really is not the be all and end all...

[Pegix Graduate in reply to Curlygurly2]

So sorry to hear about your cancer issues - so even more well done you for keeping on running! And 34 mins sounds out of this world for a 5K. I can only dream of such things. But I will definitely keep going, this forum is full of such lovely people and good advice.

[Beachcomber66 Graduate]

I downloaded the NRC app onto my iPhone with no trouble. I just found the free app in the App Store, downloaded it and I was away. I am sure that it must work with Android too. I hope that you can get it working; my running has improved so much since I started to use it.

👍

[Pegix Graduate in reply to Beachcomber66]

Sorted now, thank you.

[Beachcomber66 Graduate in reply to Pegix]

Brilliant 👍